Week 4 (Warm Up)
Jan 7-13
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Day
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Workout
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Notes
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Jan 7
|
300 Situps
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Set 1: :60 Plank; 14 Hip Raise; 16 Leg Lifts :30 Rest
Set 2: 16 Wipers; 12 Bird Dog; 10 Sit-Up :30 Rest
Set 3: 16 Reverse Crunch; 12 Cobra; 12 Stability Ball
Extension
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Jan 8
|
Tempo Run
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5 Miles at 8:24
|
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Jan 9
|
Easy Run
|
6 Miles at 9:40
|
|
300 Situps
|
Set 1: 10 Band Twist; 16 Superman; 10 Mason Twist :30 Rest
Set 2: :60 Plank; 12 Sit-Up; 14 Hip Raise :30 Rest
Set 3: 14 Ball Crunch; 12 Ball Extension; 12 Bicycle
Crunches
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Jan 10
|
800 M Repeats
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6 x 800 meters in
3:54(7:48)/800. Recover with 400
meters easy
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Jan 11
|
Easy Run
|
5 Miles at 9:40
|
|
300 Situps
|
Set 1: 16 Situps; 16 Hip Raises; 14 Mason Twist; :30 Rest
Set 2: :65 Plank; 22 Crunch; 12 Superman; :30 Rest
Set 3: 18 Wipers; 16 Mtn. Climbers; 12 In & Out
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Jan 12
|
Easy Run
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5 Miles at 9:40
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Jan 13
|
Long Run
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8 Miles at 10:20
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